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Training Log Archive: michalmy

In the 7 days ending Sep 1, 2019:

activity # timemileskm+m
  MTBO3 4:50:14 30.58(9:30) 49.21(5:54) 93541 /53c77%
  Bike2 1:52:05 23.74(12.7/h) 38.2(20.4/h) 156
  Run1 28:11 3.3(8:33) 5.31(5:19) 49
  Total6 7:10:30 57.61(7:28) 92.71(4:39) 114041 /53c77%
  [1-5]6 7:09:36
averages - sleep:6.1 rhr:85 weight:68kg

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MoTuWeThFrSaSu

Sunday Sep 1, 2019 #

8 AM

MTBO race (QLD MTBO Long) 2:50:09 intensity: (13 @1) + (35 @2) + (1:52:20 @3) + (56:54 @4) + (7 @5) *** 24.17 km (7:02 / km) +542m 6:20 / km
spiked:12/18c slept:7.6 weight:68kg shoes: Giant XTC Adv 29er 2 (grey)

"Koreelah Forest", Legume. M50 / Course 3: 23.5km, +580m, 17c. 5th/6 (31:49 behind PowA.) Another tough map with very close contours. So lots of walking uphill pushing the bike.
#1 - Turned a bit early, relocated from dam (lost 2'). #2 - Could not make sense of the yellow/white delineation - thanks Ori for the tip (-6'). #8 - Stopped for a while at a track junction. #9 - Circled big shed; control was inside (-1:15). #10 - Wrong track (-2:45). #14 - Control was lower in gully than expected (-2:15). Best legs: #5/12 (1st/11 in C3). Best pos: 4th/11 (#5-8, 11-13). Slipped to 5th overall in M50 (52:53 behind PowA). Less than 6' off 3rd place after nearly 5 hours of racing.
Relive: https://www.relive.cc/view/g39947316723


Long Course 3 - Splits

Saturday Aug 31, 2019 #

Event: QLD MTBO Champs
 
Event: ACT Middle/Long Distance Championships
 
10 AM

MTBO race (QLD MTBO Sprint) 38:06 intensity: (10 @2) + (6:32 @3) + (29:11 @4) + (2:13 @5) ** 10.74 km (3:33 / km) +108m 3:23 / km
spiked:17/19c slept:8.1 weight:68kg shoes: Giant XTC Adv 29er 2 (grey)

"Killarney South" (#1-8, 13-F) & "Killarney State School" (#9-12). M50 / Course 3: 8.3km, +95m, 18c. 3rd/6 (1:51 behind PowA.) Street sprint with a map switch before and after the 1:1000-scale local school map.
#2 - The road option might have been better the slogging across the golf course. #9 - Overshot the water tank after the first map switch (lost 1'). #11 - Slightly off line in the school oval (lost 15"). Best legs: #12/15 (1st/6). Best pos: 2nd/6 (#3-8, 15-16). 20psi for all races.
Relive: https://www.relive.cc/view/g39947313922

1 PM

MTBO race (QLD MTBO Middle) 1:21:59 intensity: (1 @1) + (2:21 @2) + (25:42 @3) + (51:19 @4) + (2:36 @5) **** 14.3 km (5:44 / km) +285m 5:13 / km
spiked:12/16c weight:68kg shoes: Giant XTC Adv 29er 2 (grey)

"Cullendore High Country". M50 / Course 3: 12.5km, +305m, 15c. 4th/6 (19:13 behind PowA.) Tough map with uncrossable fences and lots of off-track riding in paddocks.
#1 - Missed a turn (lost 2:25). #2 - Spent time looking on wrong side of high point (-1:25). #4 - Trouble finding track start (-4:15). #8 - Through wrong fence gate (-3'). Best leg: #3 (1st/11 in C3). Best pos: 3rd/11 (#15-16). Dropped to 4th in M50.
Relive: https://www.relive.cc/view/g39947315275


Middle Course 3 - Splits

Friday Aug 30, 2019 #

8 AM

Note
slept:5.9 weight:68kg (rest day)

Drive to Stanthorpe (via Killarney) for the QLD MTBO Championships with mars67 (805km, 9h22m).

Wednesday Aug 28, 2019 #

1 PM

Run (XC) 28:11 intensity: (3 @0) + (11 @1) + (1:06 @2) + (19:32 @3) + (7:19 @4) 5.31 km (5:19 / km) +49m 5:05 / km
ahr:145 max:156 rhr:86 slept:5.7 weight:68kg shoes: Nike Air Zoom Pegasus 33 (blu)

Parramatta Park loop. Ran from the office instead of riding to the park as I usually do. So there was 1km of pavement running at the beginning and end. I will probably go back to the bike to increase my time on trails and reduce injury risk. 17°C. TE 2.7.
Relive: https://www.relive.cc/view/gh39668072550

Tuesday Aug 27, 2019 #

12 PM

Bike long (path) 1:07:05 intensity: (37 @0) + (1:06 @1) + (35:18 @2) + (30:04 @3) 23.4 km (20.9 kph) +66m
ahr:128 max:141 rhr:84 slept:4.6 weight:68kg shoes: Giant Roam XR1 (white)

Parramatta-Ryde Bridge loop (ACW). String headwind on the way out; crosswind on the way back. L knee felt a bit sore throughout. Still not 100% after the injury from March. 17°C. TE 2.3.
Relive: https://www.relive.cc/view/gh39613713653

Monday Aug 26, 2019 #

1 PM

Bike (road) 45:00 intensity: (14 @0) + (1:37 @1) + (1:09 @2) + (42:00 @3) 14.8 km (19.7 kph) +90m
ahr:106 max:124 slept:4.67 weight:68kg shoes: Giant Roam XR1 (white)

Parramatta Park. 4 x 3.15km laps. A bit of rain about so I stayed close to the office by doing laps. Garmin ran out of juice, so no metrics. 18°C.

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